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Workout of the day (WOD)

  • WOD – Wednesday, 30/08/2017

    By admin | In CrossFit Rocks | on August 29, 2017

    CrossFit Rocks – CrossFit Kyl getting very close with his spotting technique… Warm-up Warm-up (No Measure) Tabata burpee med ball toss (in partners) Then; 3 rounds 1 minute kip swings 1 minute burpee broad jump 1 minute shuttle sprints Then; Rope climb practice Metcon Metcon (5 Rounds for reps) 5 rounds of: 1 minute max […]

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  • WOD – Tuesday, 29/08/2017

    By admin | In CrossFit Rocks | on August 28, 2017

    CrossFit Rocks – CrossFit This was Callen’s first crossfit competition! Nice work mate! Warm-up Warm-up (No Measure) Funnel tag Then; 3 rounds 10 push ups 15 kettlebell swings 100m run (driveway) Then; Warm up bench press Metcon Metcon (5 Rounds for time) 5 rounds each for time of: Row 500 meters 15 bench presses 61/43kg […]

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  • WOD – Monday, 28/08/2017

    By admin | In CrossFit Rocks | on August 27, 2017

    CrossFit Rocks – CrossFit Well done to everyone who competed and helped support the Dux Duo competition over the weekend! Such a phenomenal community to be a part of. Some deadball action with Lanah at Dux Duo! Warm-up Warm-up (No Measure) 10 minutes assault bike In groups of 2-3 rotate every minute. Then; 3 rounds […]

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  • WOD – Friday, 18/08/2017

    By admin | In CrossFit Rocks | on August 18, 2017

    CrossFit Rocks – CrossFit Steve showing us how it’s done. Warm-up Warm-up (No Measure) In partners; 60 kettlebell SDHP alternating every 10 reps Then; 2 rounds 10m inchworm 10m toy soldier 10m samson stretch 20 hip extensions Then; Warm up on bar Weightlifting Deadlift (7-7-7-7-7-7-7) Advanced Athlete Extra Work Your selection of one of the […]

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  • WOD – Thursday, 17/08/2017

    By admin | In CrossFit Rocks | on August 17, 2017

    CrossFit Rocks – CrossFit Amy at the end of Tuesday’s chipper! Warm-up Warm-up (No Measure) 3 minute row (build pace every minute) Then; 3 rounds 15 squats 10 push ups 5 pull ups Then; Double under progressions Then; Warm up thruster weight Then; 2 mini rounds 5 thrusters 15 double unders Metcon We will be […]

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  • REST DAY – Wednesday, 16/08/2017

    By admin | In CrossFit Rocks | on August 16, 2017

    CrossFit Rocks – CrossFit THE GYM IS CLOSED Enjoy your day off, and while you have some spare time, look up your 17.5 score from the open this year..

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  • WOD – Tuesday, 15/08/2017

    By admin | In CrossFit Rocks | on August 15, 2017

    CrossFit Rocks – CrossFit Warm-up Warm-up (No Measure) 3 rounds 100m run 10m lunges 12 kip swings 15 scap push ups Then; Build up single arm push press weight Practice pistols Metcon CrossFit Games Triple-G Chipper (Time) For time: 100 pull-ups 80 GHD sit-ups 60 single-leg squats, alternating 40-cal. row 20 single arm push presses […]

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  • Monday, 14/08/2017

    By admin | In CrossFit Rocks | on August 14, 2017

    CrossFit Rocks – CrossFit We have an awesome week of training with some big workouts so we recommend that you rest Wednesday – the gym will be closed due to the public holiday so utilise this day as an opportunity to recover for Thursday, Friday and Saturday! BRING ON A GREAT WEEK! “Warming” up on […]

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  • WOD – Saturday, 12/08/2017

    By admin | In CrossFit Rocks | on August 12, 2017

    CrossFit Rocks – CrossFit See you at Dunlop Park Pool at 6:30am! It’s going to be a great session outside of the gym, if you’re not a swimmer, no worries, we have the alternative workout for you! Breakfast is booked at 8:30am at Same Same But Different! Don’t forget your towel! Warm-up Warm-up (No Measure) […]

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  • WOD – Friday, 11/08/2017

    By admin | In CrossFit Rocks | on August 11, 2017

    CrossFit Rocks – CrossFit REMINDER: The gym is closed this Saturday, the session will be at Dunlop Park at 6:30am!!! Kay & Emma monkeying around Warm-up Warm-up (No Measure) 3 minute bike/row (progressively get faster every minute) Then; 3 rounds 10m burpee broad jump 15 band pull aparts 10 single leg RDL on each side […]

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